The GymGirl Podcast

Episode Title: Workout Split with PurposeWelcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy.  I am a natural bodybuilder who’s been competing since 2016. After taking a break due to injuries and life transitions, I’m now training in the wellness category, which emphasizes strong, balanced legs over the wide V-taper of figure. In today’s episode, I dive into a topic I’ve hinted at before but never fully unpacked: how to create your workout split. There’s no one-size-fits-all formula. Instead, your split should reflect three key things: Where your body is right now – Are you dealing with pain, mobility issues, or just getting back into training? Or are you ready for high-intensity work?Where your mind is – Fitness requires mental energy and discipline. If your body is in pain but your mind isn’t ready, you’ll burn out fast.What you’re building toward – Is your goal competition prep, mobility, consistency, or general health?I share my own journey of rebuilding after knee pain, moving from mobility-focused workouts back into a structured five-day split with a lighter sixth day for recovery. I break down how I structure my week—quads and glutes on Monday, upper body on Tuesday, hamstrings later in the week, cardio daily—and how I adjust when life (and cycles!) force me to scale back.💡 The biggest takeaway: Your workout split should work for your current body, mind, and goals not against them.Next week, we’ll talk about an important follow-up question: When should you change your workout split? Whether you’ve been sticking to the same plan for weeks or months, I’ll cover the signs it’s time to switch things up.As always, thank you for listening. If you’re new, welcome! If you’ve been rocking with me for a while, I appreciate you. Please share, subscribe, and leave a review so we can keep building this community of natural athletes and fitness lovers.Stay consistent, stay strong, and I’ll see you in the next episode of The Gym Girl Podcast.

The Gym Girl Podcast Season 3, Episode 1 Episode Title: Why Leg Day Matters More Than You Think Episode Summary:Leg day isn’t just another training day, it’s the foundation of your physique, strength, and overall performance. In this kickoff episode of Season 3, host [Your Name] breaks down why lower body training should be at the heart of your program whether you’re preparing for the wellness or figure stage, or simply building a stronger, healthier body. From aesthetics and symmetry to injury prevention and mental toughness, this episode will change the way you think about leg day and might just make you look forward to it. What You’ll Learn in This Episode:Legs as the foundation: Why your glutes, quads, hamstrings, and calves are more than just “show muscles.”Training goals by category: How leg day differs for wellness competitors, figure athletes, and lifestyle lifters.The mental edge: How pushing through grueling lower body sessions builds resilience inside and outside the gym.The cost of skipping leg day: How imbalances impact performance, aesthetics, and injury risk.Season 3 preview: Expect deep dives into glutes, hamstrings, quads, calves, home and gym routines, recovery strategies, and natural competitor tips.Key Quote from This Episode:"Stop treating leg day like an afterthought. Make it your priority build from the ground up." Links & Resources:Subscribe to The Gym Girl Podcast for more episodes this season on lower body training and natural bodybuilding.Follow me on Instagram @thatgymratyouknow for workout tips and behind-the-scenes training content.Next Episode Teaser:We’re diving deep into glute training and no, it’s not just about hip thrusts.

In this week's podcast episode, I explain the key difference between weight loss and fat loss. Understanding this distinction will prevent unnecessary worry when embarking on a fitness journey and noticing that your weight isn't changing as expected.Weight loss and fat loss are often used interchangeably but refer to different processes in the body. Weight loss generally refers to a reduction in overall body weight, which can include loss of water weight, muscle mass, and fat mass. On the other hand, fat loss specifically targets the reduction of body fat while preserving lean muscle mass. Achieving fat loss typically involves a combination of healthy eating, regular exercise, and strength training to promote fat burning and maintain muscle tissue. It's important to focus on fat loss rather than just weight loss to achieve a leaner and healthier body composition, as preserving muscle mass supports metabolism and overall physical function.Click for more content: https://linktr.ee/Nwannekatesy 

This Sunday, I highlight the top three things that can make your fitness goals successful:1. Consistency: Regularly engaging in exercise and maintaining a consistent workout schedule is crucial. Consistency helps build momentum, improves fitness levels, and allows for steady progress towards your goals.2. Nutrition: A balanced and nutritious diet plays a significant role in achieving fitness goals. Fueling your body with the right nutrients supports muscle growth, enhances performance, and promotes overall well-being.3. Goal Setting and Planning: Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals helps create a roadmap for success. Planning your workouts, tracking progress, and adjusting goals as needed keeps you focused and motivated on your fitness journey.Click for more content: https://linktr.ee/Nwannekatesy

In this week's episode, I'll be discussing topics that could potentially trigger listeners who have experienced or are currently dealing with related issues. Please exercise caution before tuning in. It's important to note that this podcast episode is not intended to diagnose or treat individuals struggling with eating disorders or disordered eating.For more information on this topic, visit:https://www.eatingdisorderhope.com***If you or someone you know is battling an eating disorder, please seek assistance from a licensed medical professional.Click for more content: https://linktr.ee/Nwannekatesy 

Welcome to the brand new Fit Talk podcast, brought to you by the creator of Living the Life Podcast. This podcast delves into the realm of natural bodybuilding.  I will share insights and advice to foster a deeper understanding of the sport, whether you're a seasoned enthusiast or considering taking it up. Discover the dos and don'ts, and join me on this journey. See you soon!Click for more content: https://linktr.ee/Nwannekatesy Email: NwannekaTesyCreates@gmail.com

In this season finale of The Gym Girl Podcast, I’m closing things out with so much gratitude and honestly… a full heart. This episode is all about the lessons I’ve learned this season; inside the gym, outside the gym, and everywhere in between. I talk about how discipline has become a form of self-respect for me, not something that restricts me. I share how early-morning leg days, heavy lifts, and even the days I struggled to get moving taught me more about who I’m becoming. And I open up about what it really looks like to chase the version of myself I know is possible; the stronger, more grounded “her” I’m working toward every single day. This episode is my reminder to myself, and to you, that fitness isn’t just about building muscle. It’s about building a stronger mind, a better routine, and a deeper connection to your purpose. 💬 What I Share in This Episode •The biggest lessons I learned this season about consistency and discipline •How I build routines that support my goals even when life gets busy •Why recovery weeks and reset weeks matter just as much as training •How my identity as a natural bodybuilder shapes the way I show up daily •What I hope you carry with you until next season begins 🔥 My Closing Message Becoming “that girl” is possible for all of us. It’s not about perfection; it’s about showing up even when you’re tired, adjusting your plan without abandoning your goals, and giving yourself grace while staying committed. Thank you so much for listening this season, sharing episodes, sending me messages, and growing with me. I promise next season will be even better; deeper conversations, more structure, more workouts, and more real talk. 🎧 Call to Action If you enjoyed this season: •Revisit your favorite episode •Share this finale with someone who needs encouragement •Follow along with my weekly workouts •Send me your questions and topic ideas for next season

This week on The Gym Girl Podcast, I am talking about something that every fitness girl goes through but rarely admits out loud: Should I stress about working out during Thanksgiving week? In this episode, I break down why the answer is no, and how giving yourself grace during the holidays can actually support your long-term fitness goals. I share my personal rule of intentionally choosing three weeks each year to let my body fully rest and how Thanksgiving can be one of those weeks. I get into the mindset shift of allowing space for recovery, enjoying family time, and letting go of the pressure to “earn” your food or “burn off” that pie. Fitness is a lifestyle, not a punishment. A rested body performs better, thinks better, and feels better. So whether you’re traveling, hosting family, eating all the sides, or debating if you should squeeze in a quick lift, this episode gives you permission to lean into balance and shows you how it can help you come back stronger. Tune in if you’re ready to breathe, reset, and actually enjoy your holiday week guilt-free.

In today’s episode, I’m diving into one of the most important, and most overlooked, parts of creating a consistent fitness lifestyle: choosing what works for you. There’s no universal “right” day to start your week. Some people are Monday warriors. Others thrive starting on Sunday. And for many of us, life; careers, kids, travel, energy levels, doesn’t revolve around a traditional calendar. Your fitness journey shouldn’t have to either. I break down how to design a workout split that aligns with your real life, not social media expectations. Whether you’re starting your training week on a Sunday, Monday, Wednesday, or whenever your schedule allows, the focus is simple: pick a rhythm that makes sense for your body, your responsibilities, and your mental bandwidth. I also talk about the role of rest days specifically how to place them in your split. Whether that’s a rest day in the middle of your training week to recover and recharge, or a rest day at the end to reset before the next cycle… the key is choosing what supports your goals and lifestyle. This episode is your reminder that: ✨ You don’t need to follow someone else’s structure to make progress. ✨ You’re allowed to adjust your routine based on your needs. ✨ Consistency is built on something sustainable — not something forced. You deserve a fitness plan that works with your life, not against it. 🔗 Tune in now and give yourself permission to build a routine that truly fits you.

In today’s episode, I slow things down and shift the spotlight to something we often overlook: our bodies. I talk about what it really means to be grateful for the body you have right now; not the one you’re working toward, not the one you used to have, but the one that gets you through every day. This conversation goes deeper than reps and macros. It’s a reminder that not everyone has the privilege of planning workouts, setting fitness goals, or even participating in physical activity. Some people are navigating chronic illness, disability, recovery, or physical limitations that make movement difficult or impossible. So today, I reflect on the simple truth that having a body capable of movement—of lifting, running, stretching, breathing—is a gift. And gratitude doesn’t mean settling; it means honoring your body while still working to improve it. I explore: •Why gratitude is the most underrated mindset tool in fitness •How comparing your body to others steals joy and progress •Simple ways to practice gratitude for your body daily •How acknowledging others’ limitations can deepen your compassion and motivation •The mindset shift that helps you appreciate your body even on “off” days This episode is an invitation to pause, breathe, and remember: the ability to train is a blessing, not a burden.

Welcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy; natural bodybuilder, wellness competitor, and educator passionate about helping you train smarter, not harder. In this episode, I’m diving into the Top 10 mistakes people make when creating a workout split and how to avoid them. Whether you’re a new lifter or a seasoned competitor, these tips will help you build a plan that actually supports your goals instead of holding you back. I’ll cover: 1.Copying someone else’s split without understanding their goals 2.Ignoring recovery days or pushing through pain 3.Training every muscle equally when your body needs balance 4.Neglecting mobility and warm-ups 5.Overcomplicating your plan with too many exercises 6.Underestimating nutrition and sleep 7.Switching programs too often 8.Forgetting to track progress 9.Skipping cardio or using it as punishment 10.Designing your split based on aesthetics, not function 💡 Key Takeaway: Your workout split should evolve with you; focus on what your body needs, not what social media says it should look like. If you enjoyed this episode, don’t forget to share, subscribe, and leave a review to help the podcast grow! 🎧 Listen now on Spotify, Apple Podcasts, or wherever you get your podcasts.

Welcome back to The Gym Girl Podcast! I’m your host, Nwanneka Tesy, natural bodybuilder and wellness competitor. Last week we talked about how to create a workout split that works for your body, mind, and goals. But once you’ve built that split, the next big question is: When should you change it? In this episode, I break down the key signs that it’s time to switch things up, including: •Why plateaus happen and how to recognize them 🛑 •The difference between pushing through vs. overtraining 💡 •When boredom is more than just a mindset issue 💤 •How competition prep splits evolve compared to lifestyle training 📊 I also share practical strategies to refresh your split without overhauling everything—like changing rep ranges, exercise order, or adding intensity techniques to spark new growth. 💡 The big takeaway: Your workout split isn’t meant to last forever. Progress comes from knowing when to adapt. As always, thank you for tuning in! If this episode resonates, please share, subscribe, and leave a review so we can keep building this amazing community of natural athletes and fitness lovers. 🎧 Available now on Spotify, Apple Podcasts, and everywhere you listen.

🎙️ Episode 2: Why Glute Training Is Non-Negotiable In this episode of The Gym Girl Podcast, we’re tackling one of the most essential (and most misunderstood) muscle groups in bodybuilding: the glutes. Whether you’re training for the natural bodybuilding stage or building a strong, functional physique, glute work isn’t optional; it’s the foundation. What You’ll Learn in This Episode: •Why glutes matter: Beyond aesthetics, they drive strength, stability, and injury prevention. •Effective training strategies: The perfect balance between heavy compound lifts, isolation work, and frequency for growth. •Injury prevention tips: How to warm up properly, use correct form, and recover to keep your hips, knees, and lower back healthy. •Mind-muscle connection: Why “feeling” your glutes work is just as important as the weight you lift. 🔥 Takeaway: Training your glutes is about more than looks; it’s about performance, protection, and power. If you want to move better, lift stronger, and build the balanced physique judges (and you) want, glutes have to be a top priority. If this episode gave you value, share it with a friend, tag me on Instagram, and let’s spread the love for smart training!

Welcome back to The GymGirl Podcast! It’s hard to believe we’ve reached the season finale. Today, I am wrapping up our deep dive into creating the perfect workout split. Throughout this season, I explored various types of splits—full body, upper/lower, push/pull/legs, and more. Remember, the key is to find a routine that suits your goals, fits your lifestyle, and keeps you motivated! Whether you’re aiming for strength, endurance, or overall fitness, customizing your split can lead to incredible results. As I conclude this discussion, I want to emphasize that consistency and listening to your body are essential. Don’t be afraid to tweak your routine as you progress. Your fitness journey is unique, and it’s all about discovering what works best for you. I want to take a moment to express my heartfelt gratitude to all of you, our amazing listeners. Your support, feedback, and enthusiasm have made this season truly special. I appreciate every message and story shared—it's inspiring to be part of your fitness journey! I’m excited to announce that I ’ll be back for Season Three in May 2025! I have some incredible content lined up, including expert interviews, new workout challenges, and tips to keep you motivated. Thank you for tuning in and being part of The GymGirl community. Until next time, stay strong, stay inspired, and keep pushing towards your goals! Amazon StoreFront: Check out this page from thatgymrat https://www.amazon.com/shop/th...

When creating the perfect workout splits, it's essential to determine the volume and intensity of your training. Aim for 3-5 sets of 6-12 reps to promote hypertrophy, or muscle growth, and adjust your rep range according to your specific goals, such as using lower reps for strength training. Additionally, allow for 60-90 seconds of rest between sets for hypertrophy, while extending rest periods to 2-3 minutes for strength-focused workouts. Incorporating both compound and isolation exercises is also crucial. Prioritize compound movements like squats, deadlifts, bench presses, and rows, as these engage multiple muscle groups and enhance overall strength. Complement these with isolation exercises such as bicep curls, tricep extensions, and lateral raises to target specific muscles effectively. Lastly, ensure that you maintain balance among all muscle groups to prevent imbalances and injuries. A well-rounded approach could include a workout split where Day 1 focuses on Chest and Triceps, Day 2 on Back and Biceps, Day 3 on Legs, and Day 4 on Shoulders and Abs. Tune in for part three on more tips for optimizing your workout splits and achieving your fitness goals!

For this week’s podcast episode, I discuss the first few steps to creating the perfect workout split. Creating the perfect workout split for bodybuilding can significantly enhance your results. Here are detailed tips discussed on today’s episode: 1. Understand Your Goals Muscle Gain: If your main goal is to build muscle, focus on resistance training with a mix of compound and isolation exercises. Fat Loss: If fat loss is a priority, incorporate higher-intensity workouts and consider a caloric deficit while maintaining protein intake. 2. Frequency of Training Beginner: 3-4 days a week, focusing on full-body workouts initially. Intermediate/Advanced: 4-6 days a week, allowing for splits that target specific muscle groups. 3. Choose a Split Routine Upper/Lower Split: Alternate between upper body and lower body workouts. This is effective for 4 days a week (e.g., Upper on Mon/Thurs, Lower on Tue/Fri). Push/Pull/Legs Split: Focus on push (chest, shoulders, triceps), pull (back, biceps), and legs. This can be done 5-6 days a week. Body Part Split: Target specific muscle groups on different days (e.g., chest on Monday, back on Tuesday, etc.). This allows for focused work on each muscle group. Click for more content: https://linktr.ee/Nwannekatesy

Welcome to another episode of the podcast! In today's episode, I dive deep into the topic of stretching before and after lifting weights. Join me as I share my thoughts and insights on why incorporating stretching into your workout routine can be beneficial. Get ready to discover the main reasons why you might want to start stretching and how it can enhance your weightlifting journey. So, grab your headphones and let's get started!Click for more content: https://linktr.ee/Nwannekatesy 

In this podcast episode, I examine the subject of consuming coffee alongside natural bodybuilding. I investigate the possible advantages and disadvantages of adding coffee to your fitness regimen, analyzing its effects on your workouts, energy levels, and overall performance.Additionally, I discuss the bodily impacts, determine the best timing and amount for intake, and offer practical advice on how to enhance its benefits while reducing any adverse effects.Whether you are passionate about coffee or dedicated to fitness, this episode offers insightful perspectives on the confluence of caffeine and natural bodybuilding. So, seize your preferred brew and join us for this energizing discussion!Trigger warning: This episode discusses eating disorders Click for more content: https://linktr.ee/Nwannekatesy 

In this podcast episode, I delve into some of the reasons why natural bodybuilding is so much more than just competing on stage. Join me as we uncover the deeper meaning and benefits behind this discipline.I shed light on the transformative power of this lifestyle by emphasizing that natural bodybuilding is not solely about the physical aspect, but also about mental and emotional growth.I explore how natural bodybuilding promotes overall well-being and highlight the importance of proper nutrition, rest, and recovery in achieving optimal results. I further discuss the positive impact this discipline has on mental clarity, self-confidence, and stress management.Whether you are a seasoned competitor or simply curious about this discipline, this podcast episode will provide valuable insights and inspire you to explore the deeper dimensions of the natural bodybuilding journey.*** Trigger warning, this episode talked about disorder, eating***Click for more content: https://linktr.ee/Nwannekatesy

In this podcast episode, I discuss the main reasons I chose to enter the world of natural bodybuilding. But I am asking my listeners specifically those interested in entering the world of natural bodybuilding: WHY!**Natural bodybuilding is a form of competitive bodybuilding that emphasizes drug-free training and nutrition. Firstly, many individuals are drawn to natural bodybuilding because it promotes a healthy and balanced lifestyle. Engaging in regular exercise and following a nutritious diet not only helps to build a strong and aesthetically pleasing physique, but also improves overall health and well-being. Secondly, natural bodybuilding allows individuals to challenge themselves both physically and mentally. The journey towards achieving a sculpted physique requires discipline, dedication, and perseverance. Through setting and achieving personal goals, individuals can experience a sense of accomplishment and self-improvement.Additionally, natural bodybuilding provides an opportunity for individuals to showcase their hard work and dedication on stage. Competing in a natural bodybuilding competition allows participants to demonstrate their physique, posing skills, and stage presence, and receive recognition for their efforts.Natural bodybuilding promotes a positive body image and encourages individuals to embrace their natural potential without the use of performance-enhancing substances.In conclusion, entering natural bodybuilding can be a fulfilling and rewarding experience for individuals who are passionate about fitness, health, and personal growth. It offers an avenue to challenge oneself, showcase hard work, and inspire others to lead a healthier lifestyle.Click for more content: https://linktr.ee/Nwannekatesy